The leaves are highly nutritious and can be used in a variety of delicious dishes. But it’s not the standard leafy vegetable you often see in the salad section. It’s kelp. Similar to sea-loving lettuce, it’s super healthy and sustainable.
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People have been eating kelp for thousands of years, but it’s only recently that researchers have looked into why it’s good for you. Registered dietitian Natalie Romito, RD, LD talks about the benefits of kelp and why you should try it.
Is kelp good for health?
Kelp (a type of seaweed) is low in calories and rich in nutrients. As kelp grows, it absorbs minerals from the ocean, making it one of the most nutritious edible plants. May fight cancer and support weight loss and bone health. It is also one of the best sources of iodine, a nutrient necessary for thyroid function.
Health benefits of kelp
Research shows that eating kelp as part of an overall healthy eating plan may provide the following benefits:
1. Provides essential vitamins and minerals
Kelp is an excellent source of essential nutrients, while being low in calories and fat, and providing small amounts of fiber and protein.
Half a cup of fresh kelp contains:
17 calories, less than 1 gram of fat, 0.52 grams of fiber, and 0.64 grams of protein.
Kelp is also an excellent source of vitamins and minerals. In terms of percent daily value (DV), kelp contains:
26 micrograms of vitamin K (22% DV), 72 micrograms of folate (18% DV), and 48 milligrams of magnesium (12% DV). Supports Healthy Weight
Weight loss is complex, and no single food or method will work for everyone. However, if your goal is to lose weight, eating kelp may be beneficial.
“Kelp is naturally low in calories, and its flavorful umami helps satisfy your appetite,” says Romito.
3. Fight cancer
Eating kelp and other foods doesn’t guarantee a cancer-free life, but studies have shown that kelp may lower your risk of cancer.
“Kelp contains natural compounds that may have anticancer properties, but more research is needed,” Romito says. This study shows that seaweed can kill cancer cells in a petri dish, but more research is needed in humans to know for sure.
4. Promotes gut health
Your intestine contains millions of microorganisms that help absorb nutrients and fight disease. But to enable them to perform this important job, these tiny creatures must be fed. Incorporate prebiotics like those found in kelp.
“Prebiotics are nutrients for the gut microbiome,” Romito explains. “Kelp is a great source of prebiotics. Eating a variety of fruits and vegetables can help you benefit from a variety of prebiotics.”
5. Promotes bone health
Dairy products such as milk and cheese are well known as bone-building foods. But if you start incorporating kelp into your diet, your bones will thank you. It is rich in vitamin K, an important nutrient for bone health.
“Vitamin K is important for proper bone mineralization, making bones strong,” says Romito. “Studies show that people who don’t get enough vitamin K have an increased risk of bone fractures.”
Eating too much kelp can lead to excessive iodine intake
Kelp is great for your health, but more isn’t necessarily better. Eating large amounts of kelp can lead to an overdose of iodine. If you have hyperthyroidism (hyperthyroidism) or Graves’ disease, or if you are pregnant, talk to your healthcare provider before eating kelp.
“Adults should not consume more than 1,100 micrograms (mcg) of iodine each day, as it can cause vomiting, stomach burns, and other harmful side effects,” warns Romito. “Most people can eat small amounts of kelp without side effects, but don’t consume more than one serving per day.”
She recommends choosing wakame over kelp, which has a lower iodine content.
How to enjoy kelp
Kombu is popular in Japanese cuisine, but it adapts to a variety of cooking styles. Fresh or dried kelp can be purchased at many markets and adds flavor to dishes.
Is this your first time eating kelp? Consider the ideas below.
Add the rehydrated shredded kelp to your vegetable salad (note: fresh kelp has a slippery texture, so it may take some getting used to). Try making Asian-style noodle dishes using kelp noodles. Sprinkle dried kelp powder on homemade soups and hummus. Add fresh kelp and your favorite herbs to roast chicken before tack cooking. Use dried kelp flakes in place of salt on eggs, rice, or popcorn.
“Many people enjoy dried kelp to satisfy their salt cravings without all the extra sodium of table salt,” says Romito. “Because they come in so many different forms, they can be used in a variety of ways. They’re a great way to add depth of flavor to your food and provide plenty of nutrition.”
